As a new mom, it is important to prioritize your health and nutrition, especially if you are breastfeeding. Not only does your body need extra nutrients to produce breast milk, but you also need to recover from the physical toll of pregnancy and childbirth.
In this article, we will discuss some essential food for lactating mothers that every lactating mom should include in her diet. These nutrients are crucial for both your health and the development of your baby.
- Protein
Protein is a vital nutrient that helps repair and build tissues in our body. During breastfeeding, protein intake is crucial as it is needed to produce breast milk. It is recommended for lactating moms to consume at least 71 grams of protein per day.
Some excellent sources of protein for breastfeeding moms include lean meats, poultry, fish, eggs, dairy products, nuts, and legumes. Incorporating these foods into your diet can help boost your milk supply and provide you with the necessary energy to take care of your little one.
- Calcium
Calcium is essential for maintaining strong bones and teeth, but it also plays a crucial role in the production of breast milk. During breastfeeding, your body will need extra calcium to ensure both you and your baby are getting adequate amounts.
The recommended daily intake for lactating moms is 1,000 milligrams per day. Some excellent sources of calcium include dairy products, dark leafy greens, and calcium-fortified foods like tofu and orange juice.
- Iron
Iron is an essential nutrient that helps our body produce red blood cells, which carry oxygen to different parts of the body. During breastfeeding, your iron requirements increase as you are also producing breast milk.
The recommended daily intake for lactating moms is 9 milligrams per day. Some great sources of iron include lean meats, poultry, fish, fortified cereals and grains, legumes, and dark leafy greens.
- Omega-3 Fatty Acids
Omega-3 fatty acids are crucial for the development of your baby’s brain and eyesight. They also have anti-inflammatory properties that can help reduce postpartum depression and improve overall mood.
Some excellent sources of omega-3 fatty acids include salmon, sardines, tuna, flaxseeds, chia seeds, and walnuts. Including these foods in your diet can also help boost your baby’s brain development.
- Water
Last but certainly not least, water is an essential nutrient for breastfeeding moms. Breast milk is made up of about 88% water, so it is important to stay hydrated to maintain a healthy milk supply.
The recommended daily intake for lactating moms is about 13 cups of water per day. You can also hydrate with other fluids like coconut water, herbal teas, and fresh fruit juices.
Conclusion
As a new mom, your body is going through many changes and demands extra nutrients to keep you and your baby healthy. Incorporating these five essential nutrients into your diet can help ensure you are getting the necessary nutrients for both you and your little one. Remember to also listen to your body and consult with a healthcare professional to know about the best healthy drink for ladies in India and any other supplements that may be beneficial for you during this special time.
